They are good for us but which nuts are the best.
For years, dieters have shunned nuts because of their high fat content. Well, you can forget everything you ever heard about nuts, and delight in knowing they are now considered health food! Health-conscious people are mad about nuts these days and the key to including the great taste of nuts in a healthy diet without overdoing the fat and calories is portion control. Nuts are packed with protein, fiber, antioxidants and vitamin E, all of which keep your body happy and healthy. True, nuts are high in calories. About 80% of the calories come from fat. Much of the fat, though, is “good” monounsaturated and polyunsaturated fat, not the “bad” saturated variety in meat and dairy products — or worse yet, dreaded trans fat. It only takes a small handful of nuts to satisfy hunger (and help you stay full longer), and there are many varieties to choose from. Here are the best nuts for your health.
Almonds
Almonds Not only are Almonds renowned for lowering the body’s “bad” cholesterol, just a quarter cup of almonds contains nearly 25 percent of your needed daily value of the important nutrient magnesium, plus is rich in potassium, manganese, copper, the antioxidants vitamin E and selenium, and calcium. In fact, a quarter cup of almonds has almost as much calcium as a quarter cup of milk.
Nutritional information: 24 almonds = approximately 160 calories
Walnuts
Walnuts are a great source of the healthy omega-3 essential fatty acids, which have been found to protect the heart, promote better cognitive function, and provide anti-inflammatory benefits for asthma, rheumatoid arthritis, eczema and psoriasis. They’re also loaded with ellagic acid, known for its cancer-fighting abilities. And getting your daily dose will strengthen your heart’s arteries and stave off the build-up of plaque caused by “bad” cholesterol.
Nutritional information: 14 walnuts = approximately 180 calories
Cashews
There’s a reason nut companies add cashews to their trail mix. Cashews are lower in fat than most nuts, and 65 percent of this fat is unsaturated fatty acids. Of this, 90 percent is oleic acid, the heart-healthy fat found in olive oil. They’re also loaded with copper, magnesium, zinc and iron, so they keep your energy level up, no matter what activity you’re doing.
Nutritional information: 20 cashews = approximately 170 calories
Pecans
Recent research has shown pecans can significantly lower a person’s cholesterol and improve heart health. That’s probably because they’re an excellent source of dozens of key vitamins and minerals. One serving of these sweet nuts will provide you with enough vitamin E, folic acid, calcium, magnesium and zinc to keep your body energized, and because they’re loaded with fiber, they’ll keep you feeling fuller, longer.
Nutritional information: 20 pecans = approximately 190 calories
So remember, the key with nuts is simply not to overeat them. They are highly concentrated in both their calories and their nutrients, so you only need a small handful at a time. Eating a variety of nuts appears to be the best way to get all the different benefits each nut has to offer.
Almonds
Almonds Not only are Almonds renowned for lowering the body’s “bad” cholesterol, just a quarter cup of almonds contains nearly 25 percent of your needed daily value of the important nutrient magnesium, plus is rich in potassium, manganese, copper, the antioxidants vitamin E and selenium, and calcium. In fact, a quarter cup of almonds has almost as much calcium as a quarter cup of milk.
Nutritional information: 24 almonds = approximately 160 calories
Walnuts
Walnuts are a great source of the healthy omega-3 essential fatty acids, which have been found to protect the heart, promote better cognitive function, and provide anti-inflammatory benefits for asthma, rheumatoid arthritis, eczema and psoriasis. They’re also loaded with ellagic acid, known for its cancer-fighting abilities. And getting your daily dose will strengthen your heart’s arteries and stave off the build-up of plaque caused by “bad” cholesterol.
Nutritional information: 14 walnuts = approximately 180 calories
Cashews
There’s a reason nut companies add cashews to their trail mix. Cashews are lower in fat than most nuts, and 65 percent of this fat is unsaturated fatty acids. Of this, 90 percent is oleic acid, the heart-healthy fat found in olive oil. They’re also loaded with copper, magnesium, zinc and iron, so they keep your energy level up, no matter what activity you’re doing.
Nutritional information: 20 cashews = approximately 170 calories
Pecans
Recent research has shown pecans can significantly lower a person’s cholesterol and improve heart health. That’s probably because they’re an excellent source of dozens of key vitamins and minerals. One serving of these sweet nuts will provide you with enough vitamin E, folic acid, calcium, magnesium and zinc to keep your body energized, and because they’re loaded with fiber, they’ll keep you feeling fuller, longer.
Nutritional information: 20 pecans = approximately 190 calories
So remember, the key with nuts is simply not to overeat them. They are highly concentrated in both their calories and their nutrients, so you only need a small handful at a time. Eating a variety of nuts appears to be the best way to get all the different benefits each nut has to offer.